Wod

CFM – CrossFit Premium

a)
Every 60 seconds for 12 min
1-4th: 3 muscle snatch
5th-8th: 3 power snatch
9th-12th: 3 squat snatch
b)
2 rounds of
4 min Amrap
5 burpee
2 power clean + 3 thruster (50/35)

1 min rest

4 min Amrap
3 burpee boxjump
2 power snatch + 1 overheadsquat

Basic CrossFit
a)
Skill: weightlifting

b)
1 round of
5 min Amrap
5 burpee
3 powerclean

1 min rest

5 min Amrap
3 burpee over the bar
3 push jerk